Flounder, cooked
✓
Small Fillet113 g
✓
Medium Fillet170 g
✓
Large Fillet255 g
✓
Small Flounder (yield After Cooking, Bone Removed)205 g
✓
Medium Flounder (yield After Cooking, Bone Removed)308 g
✓
Large Flounder (yield After Cooking, Bone Removed)462 g
✓
Cup, Cooked, Flaked136 g
✓
Oz, Boneless, Raw (yield After Cooking)23 g
✓
Oz, Boneless, Cooked28 g
✓
Oz, With Bone, Raw (yield After Cooking, Bone Removed)15 g
✓
Oz, With Bone, Cooked (yield After Bone Removed)19 g
✓
Cubic Inch, With Bone, Cooked (yield After Bone Removed)11 g
✓
Cubic Inch, Boneless, Cooked17 g

Calories in 1 small fillet (113 g)
227.1 calories, 120.6 from fat
 
Carbs
11 g
 
Proteins
15.2 g
 
Fat
13.4 g
 
Sat. Fat
2.2 g

KEY FACTS

(learn about health benefits or risks)
  • Flounder, cooked has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.07 cal/oz).
  • Rich in vitamins and minerals (13.2%/cal) - a good source of Selenium (helps the regulation of hormones in the body), Phosphorus (releaves minor health problems like muscle weakness, numbness and fatigue), Vitamin B12 (helps prevent Alzheimer's disease) and Vitamin K (fights Alzheimer's disease).
  • Flounder, cooked contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.02%/oz).
  • Good source of proteins (27% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(2 cal/g)
High
Density
(13.2 %/cal)
Medium
Density
(0.6 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
30%
Protein
4%
Carbs
3%
Fiber
21%
Fat
11%
Saturated Fat
27%
Cholesterol
32%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

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76 min
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VITAMINS

(% of daily value based on 2000 calories per day)

MINERALS

(% of daily value based on 2000 calories per day)

Great source of Selenium

Helps the regulation of hormones in the body; A powerful booster of heart health.

NUTRITION LABEL

(% of daily value based on 2000 calories per day)

Nutrition Facts

Flounder, cooked

Serving Size: small fillet (113g)

* Amount Per Serving
Calories 227.1 cal
Calories from Fat 120.6 cal
% Daily Value
Total Fat 13.4 g 20.5%
Saturated Fat 2.2 g 11%
Cholesterol 81.4 mg 27.1%
Sodium 759.4 mg 31.6%
Total Carbohydrate 11 g 3.7%
Dietary Fiber 0.7 g 2.7%
Sugars (Added) 0 g 0%
Protein 15.2 g 30.3%
 
Vitamins
Vitamin A 82.9 IU 1.7%
Vitamin B6 0.1 mg 5.9%
Vitamin B12 1.1 mcg 18.3%
Vitamin C 0 mg 0%
Vitamin D 2.8 mcg 0.7%
Vitamin E 0 mg 0%
Vitamin K 12.1 mcg 15.1%
 
Minerals
Calcium (Ca) 54.2 mg 5.7%
Copper (Cu) 0.1 mg 3.3%
Iron (Fe) 1.1 mg 6.2%
Magnesium (Mg) 24.9 mg 6.2%
Manganese (Mn) 0 mg 0%
Potassium (K) 197.8 mg 5.7%
Phosphorus (P) 285.9 mg 28.6%
Selenium (Se) 32.3 mcg 46.2%
Zinc (Zn) 0.7 mg 4.4%